Tabata Intervals are usually made up of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest. This cycle is repeated 8 times (for a total of 4-minutes).

Squats/Pushups/Mt. Climbers/Burpees

Do this workout 4 times, each lasting 4 minutes, the total workout lasting 16 minutes.

Tabata intervals offer a quick way to get fit in just four minutes of high intensity work. But don’t be misled, Tabata intervals are hard.

This protocol was originally developed for Olympic caliber athletes. Tabata Intervals originated from a study by Dr Izumi Tabata into the effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max. This groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.

Dr. Tabata reported that the subjects were wiped out by the routine when testing the protocol and remember they were Olympic caliber athletes, the protocol was described as 6-7 sets, most of the subjects were exhausted after the sixth set of sprints and couldn’t complete the seventh. This style of training isn’t for a beginner and should only be considered if you have a solid fitness base.

Comments

I am a National Academy of Sports Medicine ( NASM) Certified Fitness Trainer with primary emphasis on corporate fitness. I also have a specialized certification in Weight Loss (WLS) I am employed Premise Health as a Health Fitness Specialist at a corporate fitness center. My position allows me to help individuals achieve their fitness goals through personal fitness training and weight management coaching.
In addition, I am a martial artist with over 20 years experience and teach self defense to all ages focusing on awareness, safety and the importance of general fitness in order to be safe and to be strong.